2024-09-03 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
10s Ring Static Hold
MU transition practice (1 RingMU! First one in 17mo!)
7/side one arm DBRow 45#
1 block run (every other round)
}

B. For time
{
4 block run or 650m row (did Row for last 3 rounds)
35 abmat situps
1 RingMU + 10 pullups (rounds 1,2) or 15 pullups (rounds 3,4) (latter was Rx, former between Rx/Rx+)
}
21:30